luka5
16-05-2012, 04:59 PM
day 1 – legs
Squat 4 x 6-10
Walking dumbbell lunge 3 corridor lengths
Leg curl 3 x 6-10
Stiff-legged deadlift 3 x 8-10
Calf raise (articles.muscletalk.co.uk/calftraining.aspx)
Leg extension 1 x 12 (hold each contraction for 3 seconds)
day 2 – chest, shoulders, triceps (or “push”)
Incline dumbbell press 3 x 6-10
Flat dumbbell press 2 x 6-10
Dips 1 x 6-8
Seated dumbbell press 3 x 6-10
Lateral raises 2 x 8-10
Decline skullcrushers 3 x 8-10
day 3 – back, biceps (or “pull”)
Lat pulldowns 3 x 6-10
Dumbbell row 3 x 8-10
Deadlift 3 x 6-8
Barbell curls 2 x 6-10
Dumbbell curls 1 x 8-10
Only work sets are listed.
Monday-Wednesday-Friday
All sets done with maximum intensity, to concentric failure (except for deads). I like to do extra 1-2 cheat reps when feel like terminating a set.
Heavy weights, 100% focus on each set & rep, heavy eating, no complaining, no bull****
what do you think about it?
OF COURSE THIS IS ONLY A GENERAL GUIDELINE AND I MODIFY IT A BIT EVERY WORKOUT TO AVOID BOREDOM
Squat 4 x 6-10
Walking dumbbell lunge 3 corridor lengths
Leg curl 3 x 6-10
Stiff-legged deadlift 3 x 8-10
Calf raise (articles.muscletalk.co.uk/calftraining.aspx)
Leg extension 1 x 12 (hold each contraction for 3 seconds)
day 2 – chest, shoulders, triceps (or “push”)
Incline dumbbell press 3 x 6-10
Flat dumbbell press 2 x 6-10
Dips 1 x 6-8
Seated dumbbell press 3 x 6-10
Lateral raises 2 x 8-10
Decline skullcrushers 3 x 8-10
day 3 – back, biceps (or “pull”)
Lat pulldowns 3 x 6-10
Dumbbell row 3 x 8-10
Deadlift 3 x 6-8
Barbell curls 2 x 6-10
Dumbbell curls 1 x 8-10
Only work sets are listed.
Monday-Wednesday-Friday
All sets done with maximum intensity, to concentric failure (except for deads). I like to do extra 1-2 cheat reps when feel like terminating a set.
Heavy weights, 100% focus on each set & rep, heavy eating, no complaining, no bull****
what do you think about it?
OF COURSE THIS IS ONLY A GENERAL GUIDELINE AND I MODIFY IT A BIT EVERY WORKOUT TO AVOID BOREDOM